The 12 best foods for clean skin to add to your diet – Wired PR Lifestyle Story

We all want healthy and beautiful skin – it promotes strong and moody, but it is also a window to our overall well-being. And while betting on that for cleansing the skin, which is non-toxic importantly, getting a shiny skin is much deeper than just that products we clothe our bodies: the food we eat, the air we breathe, the care practices we internalize, and so much more. But let’s start with cleansing the skin with the best foods.

There are several ingredients that keep your skin nourished, firm and radiant. In other words, what you eat can have a positive or negative effect on the largest organ in your body, the skin.

Knowing that beauty starts from the inside, if you don’t feed your body with dense foods and anti-inflammatory foods, your skin will be bare.

To achieve a light complexion, healthy hair and strong nails, start making an inventory of what you are consuming. Otherwise it was said: yours skin care routine It is deliberate and functional, you also want to help your inner beauty game. Start inside. Instead of focusing on superficial exterior repairs, a more sustainable strategy is key. It requires a complete diet, healthy fats and hydration. In other words, there is direct correlation what we eat and how it appears in the condition of our skin – shine inside.

Although the link between diet and acne is debatable, a few small studies suggested that diets with high glycemic load do more harm than good. Foods rich in refined carbohydrates (cereals, pasta made with white flour, etc.), sodas filled with sugar and ordinary meat it can cause problems with blood sugar regulation and increase insulin levels. At the same time, it causes inflamed, dull or swollen skin.

Basically, refined carbohydrates are quickly absorbed into the bloodstream, adding to your blood sugar levels. When these levels rise, insulin also increases as blood sugar is taken out of the bloodstream and carried to your cells. However, chronically high levels insulin they are not helpful for people with acne-prone skin. Insulin makes androgen hormones more active, helping to develop acne.

In addition, omega-6 fats can cause harmful skin conditions. Unfortunately, a large portion of processed foods in the United States contain a large amount of corn and soybean oil. These are anti-inflammatory, rich in omega-6 fats. Fewer foods contain omega-3 fats, like fatty fish and nuts. This omega-6 fat imbalance (from protein bars to frozen pizza), omega-3 fats cause inflammation in the body, which can worsen acne.

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Recipe: Tomato, avocado and cucumber salad Made by Camille Styles

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Blueberries, specifically, are many anthocyanin, which may contribute to collagen synthesis. In some studies, the application of anthocyanin berries reduced collagen breakdown, increasing overall collagen production. Since smoothies ra it is crushed, there are endless ways to throw berries into your favorite recipes.

Recipe: Blueberry Coconut Bircher Muesli by The First Mess

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If you needed an excuse to eat dark chocolate (70% or more), this is it. Whether or not you eat dark chocolate squares after dinner, add it to your favorite brownie recipe, or used as a modern beauty treatment, cocoa is packed with nutrients.

According to research, dark chocolate gives the skin a smoother texture, reddens the skin when exposed to the sun and provides long-lasting hydration to the skin. Basically, chocolate flavonoids help to reflect harmful UV rays. It helps reduce dark spots and pigmentation while keeping skin glowing. By improving the collagen content, dark chocolate promotes circulation and delays the appearance of fine lines and wrinkles. Last but not least, the essential minerals found in cocoa—Like copper, iron, and zinc — they promote cell growth, which helps skin look younger.

Recipe: Raw cocoa bites By the hand of the Simple Vegan Blog

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Like the benefits for your hair, eggs provide wonderful nutrients to the skin. The lutein provides hydration and elasticity in eggs. In addition, egg white protein helps repair tissues and keep skin strong. Since shakshuka in simple mixtures, eggs have the power to improve skin tone. A are full of vitamins and minerals to help healthy pregnancy.

Recipe: Mushroom goat cheese Frittata by Cozy Peach Kitchen

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Extra virgin olive oil, which is basic in the Mediterranean diet, acts as an antioxidant for your skin. When applied topically, olive oil can prevent premature aging and aid in hydration. Some research also suggests that putting olive oil on the skin after sun exposure may fight cancer-causing cells

Keep in mind that not all olive oils are created equal. Look for extra virgin olive oil grown, pressed and bottled in a single country by cold pressing. As for its uses, the sky is the limit. Olive oil adds a satisfying fat and flavor from raw salads to sautéed vegetables.

Recipe: Simple Mediterranean Olive Oil Pasta by The Mediterranean Dish

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Enjoy a cup of warm green tea in winter or frozen green tea in summer, this powerful ingredient has a high level of antioxidant called EGCG. EGCG it is known to fight UV ray damage and therefore helps prevent skin care. Antioxidants in green tea help fight the signs of premature aging. It is also full of vitamins B2 and E, both of which are essential for skin health.

Recipe: Frozen Green Tea with Mint and Ginger By The Kitchn

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We all know that a diet rich in green leaves nourishes our body at the cellular level. Aim for at least one large salad a day to increase vegetable consumption, use up excess protein, and eat the rainbow.

By incorporating green leaves, you are able to protect a healthy gut. And as a result, healthy skin. The green leaves — along with asparagus, garlic, and leeks — are prebiotic. Prebiotics feed good gut bacteria. On the other hand, it restores the gut microbiome and has a positive effect on the skin.

Recipe: Bright Spring Salad by Love and Lemons

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Oily fish — like salmon and mackerel — are rich sources omega-3s. These help keep the skin smooth and hydrated. In addition, the skin is less sensitive to the sun’s harmful UV rays. These fats help reduce inflammation (can cause acne) and redness. Aim to eat salmon or other fatty fish (herring or anchovies) 1-2 times a week. From lox to toast, there are many creative and delicious ways to increase seafood consumption.

Recipe: Roasted wild salmon with Citrus, Chilis and Herbs Made by Camille Styles

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Just as prebiotics are an important part of a healthy diet, so are probiotics. After all, one of the first steps to improving your skin is to improve your intestinal health. Foods like sauerkraut, kimchi, pickled vegetables and kefir are wonderful sources of probiotics. These probiotics nourish healthy gut bacteria, helping to balance the skin’s pH level.

Recipe: Homemade Kimchi by A Table for Two

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There are plenty of sweet potatoes beta-carotene, which helps to act as a natural sunscreen. When you eat them, their antioxidants penetrate the skin. Sweet potatoes are rich in vitamin C, an antioxidant that improves immunity and skin health. In addition, vitamin C helps boost collagen, which tightens the skin. Starting with roasted sweet potatoes, farmers market their beef for breakfast, which helps to saturate and energize this complex carbohydrate.

Recipe: Loaded sweet potato Nachos by Running With Spoons

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Turmeric contains antioxidants and anti-inflammatory ingredients, which can give your skin a natural glow and shine. Turmeric antimicrobial properties to heal wounds, reduce fractures, combat eczema, and lighten circumferences. Turmeric cans they are delicious, but this strong yellow spice can be added to roasted and grilled fish. Make sure you add black pepper along with it, as black pepper improves your body’s ability to digest turmeric (an antioxidant).

Recipe: Turmeric Daal Made by Cook Republic

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Walnuts are an excellent source of essential fatty acids, which are rich in omega-3 and omega-6. They also contain zinc, which helps the body heal and fight inflammation. Because nuts have a good proportion of omega-3 and omega-6 fatty acids, they can help fight the inflammatory response of excess omega-6. In addition, walnuts contain many other nutrients to aid in the functioning and health of the skin. Raw nuts crunch on top of smoothie bowls or salads, but they are also the basis of many stalls and sauces, e.g. romesco sauce.

Recipe: 5-Minute Espresso Walnut Brownies By Minimalist Baker